What's On The Box? Beware of Front Label Tease

Is the food industry misleading consumers? Take a walk down the cereal aisle and notice the food claims on the front of the boxes. Decisions seem easy, right? Wait a minute. A cartoon rabbit boasting “fortified with vitamins” and “whole grains” stamped on the box may seem like a good choice for kids. But a closer look at the label tells us a serving also contains 10 grams of sugar. The details that the food industry adds on their packaging can be confusing and misleading. Packaging can give consumers a false sense of healthy eating; leading them to eat more processed and packaged foods – which ultimately lead to a number of health issue that our nation is facing right now.  Note these facts to inform your decisions on packaged foods:

• “Fortified, enriched, added, extra, and plus”. This claim means that nutrients such as helpful minerals and fiber have been removed and then vitamins are added back during processing. Instead, look for 100% whole-wheat bread, and high-fiber, low-sugar cereals.
• “Fruit drink” really means little or no real fruit and a lot of added sugar. Instead, look for products that say "100% Fruit Juice", and consume in moderation. Even better, eat a piece of fruit instead.
• “Made with wheat, rye, or multi-grains”. These options have very little whole grain. Instead, look for the word "whole" before the grain to ensure that you're getting a 100% whole-grain product.
• “Natural” simply means the manufacturer started with a natural source, but once the food is processed it may not resemble anything natural. Look for "100% All Natural" and "No Preservatives.”
• “Organically grown, pesticide-free, or no artificial ingredients”. Trust only labels that say "Certified Organically Grown” and look for the USDA seal.
• “Sugar-free, reduced fat or fat-free”. Don't assume these products is low-calorie. The manufacturer compensated the change in texture with unhealthy ingredients that may have an unpleasant chemical-like taste. Some of these products have no fewer calories than the real thing. Also, sugar-free foods are most likely to be sweetened with artificial sweeteners – which the body recognizes as toxic chemicals.
• The term “whole grain” can be used very loosely. The nutrition value of flour made from whole grain is quite different from when you eat the grain in its entirely – such as when you cook quinoa, brown rice, or millet.
• “0 trans fat”. This label is permitted on foods that contain less than 0.5 gram of trans fat per serving. No amount of trans fat is recommended, and it only takes 2 grams of trans fats to show its harmful effects on the heart and circulatory system as well as weight gain.

Health claims can be misleading but the truth is on the nutrition label. Take the time to turn the package over and read the ingredient list. Become a supermarket sleuth for better health.

Hungry for more? Click here to learn about my popular Nutrition Basics session including learning to read labels.


Sara Wolfsen is a Certified Health Coach who provides private health coaching, nutrition education, and gentle weight-loss guidance and support.  Schedule your complimentary coaching session and learn more online at www.sarawolfsen.com